Low sodium foods are low in dietary sodium, the mineral that affects cardiovascular health when consumed in excessive quantities. On the other hand, processed foods are known to be high in sodium, and therefore responsible for one-in-three case of high blood pressure, leading to an increase in the salt intake crises that have become more of a public health issue in recent times. It is possible to cut back on your consumption of salt to the recommended daily amount of 2,300 mg. Take a look at the best low sodium foods for your good health, which contain a higher nutritional value to give a boost to your overall health.
The Best Low Sodium Foods
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- Grains: Many grain products including breads, cereals, noodles and flavored rice have salt added to them. You should instead opt for whole grains that have been minimally processed such as bulgur, brown rice, oatmeal, barley and whole-wheat noodles. These only contain a few milligrams of sodium in every cooked cup. To choose the best low sodium breakfast cereals, you will need to make comparisons of label information, which will range from 4-5 mg of sodium in shredded wheat, to over 300 mg in every serving of other cereal types.
- Protein Foods: Go for fresh fish, meats and poultry, while avoiding shellfish, canned fish and cured meats such as ham or precooked refrigerated or frozen meat entrees. For your nuts and beans, go for unsalted almonds, walnuts and pecans, as well as pinto or black beans that have been cooked from scratch without any added salt. On the other hand, you should avoid certain canned beans.
- Dairy: Calcium and vitamin D are important in milk because they offset its natural sodium content of about 100mg in every cup.
- Fruits & Vegetables: Fruits and vegetables offer some of the lowest sodium content foods available. In addition, these contain a significant amount of potassium that helps offset the effects of sodium on blood pressure. Fresh peaches and citrus fruits contain no sodium, while apples, berries and pears contain a mere 1-2 milligrams of sodium in every cup. Avoid commercially canned vegetables and instead go for frozen or fresh tomatoes, corn and squash, all of which contain low amounts of sodium.